00:50 – Introducing today’s inaugural AMA episode01:03 – Dr. Stephanie introduces her co-host for today’s episode, Stephanie Major06:19 – Differentiating between time restrictive eating and fasting12:16 – Benefits of fasting13:28 – Timing your post-workout meal16:23 – Breaking down PCOS, polycystic ovarian syndrome18:39 – The important role that hormones play20:03 – Fasting with PCOS21:49 – Why Dr. Stephanie never does an extended fast in the week leading up to her period26:20 – The incredible differences in a woman’s biology28:16 – Dr. Stephanie speaks to some recent studies on rodent fasting32:27 – HPA Access Dysfunction35:32 – How fasting can affect thyroid issues, including Hashimoto’s Disease40:47 – Fasting and hair loss41:54 – The three stages of hair growth43:29 – Supplements to combat hair loss during fasting44:34 – Best practices for preparing for an extended fast49:10 – Signs and signals that indicate you should end an extended fast52:05 – Breaking a fast54:30 – Dr. Stephanie discusses fasting while travelling57:44 – When Dr. Stephanie does longer fasts58:41 – How to explain fasting to your children1:04:19 – Who should not be fasting1:05:37 – Dr. Stephanie announces another upcoming AMA episode1:07:01 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“When you allow for the stomach to fully empty, you will have a better quality sleep.” (09:42)“When she does eat her next meal, it should have protein in it, and a minimum of twenty grams. So, a minimum of twenty grams of good, quality protein to be able to drive that muscle protein synthesis from her diet.” (16:07)“Around Day 21 is when we start to see progesterone rising. Progesterone is a potent stimulator of your appetite. It slows down your bowels. And it can also affect your mood and it drives cravings.” (23:05)“When you are obese, male or female, the data is clear in terms of fasting and the benefits that it’s going to impart to you. So, if you are overweight, if you have excess adiposity fasting is probably the most powerful weight-loss tool on the planet.” (31:28)“That’s why I always say females are the original biohackers. We will do anything to feel better.” (35:24)“When you start fasting, it is a temporary change you may notice like clumps of hair falling out, but it tends to return somewhere between three to six months. You’ll notice that that falling out stops.” (41:40)“When you’re thinking about what breaks a fast, you have to be thinking about what your goal is surrounding the fast.” (52:32)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Stephanie’s Twelve Step Guide to FastingRELEVANT STUDIES, COMMENTARY, AND RANDOM BITS FROM MY PREP NOTESTime Restrictive Eating (TRE) vs. FASTINGTRE - is restricting the hours in which you consume calories. This is where I start most people off if they have never heard of the concept of fasting, or they are intimidated by it.So very basic would be a TRE of 12 hours – 12 hours of fasting, 12 hours of eating starting at 7am - 7pm.I would quickly move this to a tighter eating window of 8-9 hours as the baseline for how you eat all the time. If one were so inclined, and if you’re listening to this podcast, I would also add in the caveat of making your last meal 3 hours before your bedtime. This allows the stomach to fully empty, and for our central and peripheral clock to sync up.SCN is your central clock. It detects light coming in from the back of the retina and is the sleep-wake cycle master regulator.However, we have other clocks in our bodies: the liver, pancreas, and kidneys, for example. The liver in particular senses intake of food.If you have a late meal, there is a sort of homeostatic dissonance where the brain is saying ‘less light, time for bed,’ but the liver is saying, ‘but we just got a huge bolus of energy!’ This will affect sleeping quality and quanti